Barbell Side Lunge vs Seated Dumbbell Overhead Press
Compare your barbell side lunge and seated dumbbell overhead press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight per dumbbell and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, each rep reaches full lockout overhead with elbows extended and dumbbells stacked over shoulders. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Seated Dumbbell Overhead Press Strength Standards
These bodyweight tables place the barbell side lunge and seated dumbbell overhead press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Side Lunge / Seated Dumbbell Overhead Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Side Lunge vs Seated Dumbbell Overhead Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Seated Dumbbell Overhead Press | 49 lb22.2 kg | 63 lb28.6 kg | 77 lb34.9 kg | 105 lb47.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Seated Dumbbell Overhead Press | 52 lb23.6 kg | 67 lb30.4 kg | 82 lb37.2 kg | 111 lb50.3 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Seated Dumbbell Overhead Press | 55 lb24.9 kg | 70 lb31.8 kg | 86 lb39 kg | 117 lb53.1 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Seated Dumbbell Overhead Press | 57 lb25.9 kg | 73 lb33.1 kg | 90 lb40.8 kg | 122 lb55.3 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Seated Dumbbell Overhead Press | 60 lb27.2 kg | 77 lb34.9 kg | 94 lb42.6 kg | 128 lb58.1 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Seated Dumbbell Overhead Press | 62 lb28.1 kg | 80 lb36.3 kg | 97 lb44 kg | 133 lb60.3 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Seated Dumbbell Overhead Press | 65 lb29.5 kg | 83 lb37.6 kg | 101 lb45.8 kg | 138 lb62.6 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Seated Dumbbell Overhead Press | 67 lb30.4 kg | 86 lb39 kg | 105 lb47.6 kg | 143 lb64.9 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Seated Dumbbell Overhead Press | 69 lb31.3 kg | 89 lb40.4 kg | 109 lb49.4 kg | 148 lb67.1 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Seated Dumbbell Overhead Press | 72 lb32.7 kg | 92 lb41.7 kg | 112 lb50.8 kg | 153 lb69.4 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Seated Dumbbell Overhead Press | 74 lb33.6 kg | 95 lb43.1 kg | 116 lb52.6 kg | 158 lb71.7 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Seated Dumbbell Overhead Press | 76 lb34.5 kg | 98 lb44.5 kg | 119 lb54 kg | 162 lb73.5 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Seated Dumbbell Overhead Press | 78 lb35.4 kg | 100 lb45.4 kg | 123 lb55.8 kg | 167 lb75.7 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Seated Dumbbell Overhead Press | 80 lb36.3 kg | 103 lb46.7 kg | 126 lb57.2 kg | 172 lb78 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Seated Dumbbell Overhead Press | 83 lb37.6 kg | 106 lb48.1 kg | 129 lb58.5 kg | 176 lb79.8 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Seated Dumbbell Overhead Press | 85 lb38.6 kg | 109 lb49.4 kg | 133 lb60.3 kg | 181 lb82.1 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Seated Dumbbell Overhead Press | 87 lb39.5 kg | 111 lb50.3 kg | 136 lb61.7 kg | 185 lb83.9 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Seated Dumbbell Overhead Press | 89 lb40.4 kg | 114 lb51.7 kg | 139 lb63 kg | 190 lb86.2 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Seated Dumbbell Overhead Press | 91 lb41.3 kg | 117 lb53.1 kg | 142 lb64.4 kg | 194 lb88 kg |
Women’s Barbell Side Lunge vs Seated Dumbbell Overhead Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Seated Dumbbell Overhead Press | 23 lb10.4 kg | 34 lb15.4 kg | 40 lb18.1 kg | 57 lb25.9 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Seated Dumbbell Overhead Press | 24 lb10.9 kg | 37 lb16.8 kg | 43 lb19.5 kg | 61 lb27.7 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Seated Dumbbell Overhead Press | 26 lb11.8 kg | 39 lb17.7 kg | 46 lb20.9 kg | 65 lb29.5 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Seated Dumbbell Overhead Press | 27 lb12.2 kg | 41 lb18.6 kg | 48 lb21.8 kg | 68 lb30.8 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Seated Dumbbell Overhead Press | 29 lb13.2 kg | 43 lb19.5 kg | 51 lb23.1 kg | 72 lb32.7 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Seated Dumbbell Overhead Press | 30 lb13.6 kg | 45 lb20.4 kg | 53 lb24 kg | 75 lb34 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Seated Dumbbell Overhead Press | 31 lb14.1 kg | 47 lb21.3 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Seated Dumbbell Overhead Press | 33 lb15 kg | 49 lb22.2 kg | 58 lb26.3 kg | 82 lb37.2 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Seated Dumbbell Overhead Press | 34 lb15.4 kg | 51 lb23.1 kg | 60 lb27.2 kg | 85 lb38.6 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Seated Dumbbell Overhead Press | 35 lb15.9 kg | 53 lb24 kg | 62 lb28.1 kg | 88 lb39.9 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Seated Dumbbell Overhead Press | 36 lb16.3 kg | 55 lb24.9 kg | 64 lb29 kg | 91 lb41.3 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Seated Dumbbell Overhead Press | 38 lb17.2 kg | 56 lb25.4 kg | 66 lb29.9 kg | 94 lb42.6 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Seated Dumbbell Overhead Press | 39 lb17.7 kg | 58 lb26.3 kg | 68 lb30.8 kg | 97 lb44 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Seated Dumbbell Overhead Press | 40 lb18.1 kg | 60 lb27.2 kg | 70 lb31.8 kg | 100 lb45.4 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Seated Dumbbell Overhead Press | 41 lb18.6 kg | 62 lb28.1 kg | 73 lb33.1 kg | 103 lb46.7 kg |
How Your Barbell Side Lunge vs Seated Dumbbell Overhead Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Barbell Side Lunge and Seated Dumbbell Overhead Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the barbell side lunge strength level
For barbell side lunge, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the seated dumbbell overhead press strength level
For seated dumbbell overhead press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the seated dumbbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Side Lunge and Seated Dumbbell Overhead Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
0.4 → 1.4 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Seated Dumbbell Overhead Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Seated Dumbbell Overhead Press standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Seated Dumbbell Overhead Press Standards Differ
What the women’s data shows:
The barbell side lunge and seated dumbbell overhead press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Advanced and Elite at every displayed bodyweight.
At Elite, the difference is 4 kg at 100 lb and 7.3 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Seated Dumbbell Overhead Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Seated Dumbbell Overhead Press standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Seated Dumbbell Overhead Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell side lunge and seated dumbbell overhead press setup consistent with their individual rules. Use strict, repeatable Barbell Side Lunge and Seated Dumbbell Overhead Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Seated Dumbbell Overhead Press setup and load convention
Weight entered is weight per dumbbell and must be consistent across tests. Performed seated on a flat or upright bench with back support and a near-vertical torso position. Feet remain flat on the ground for stability. Dumbbells start at shoulder level with palms facing forward or slightly neutral. Both dumbbells are pressed overhead simultaneously on each rep. Each rep reaches full lockout overhead with elbows extended and dumbbells stacked over shoulders. Dumbbells are lowered under control back to shoulder level. No leg drive or lower-body assistance is allowed. Torso remains upright with minimal back arch; excessive leaning invalidates the rep. Each repetition must be performed with consistent technique and range of motion across tests. Raw lifting only. Allowed equipment: matched dumbbells, bench (flat or upright with back support), optional belt, optional wrist wraps. Disallowed variations: standing dumbbell overhead press, push press (leg drive), single-arm dumbbell press, machine shoulder press, smith machine press, partial reps or incomplete lockout, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps for this seated press.
Enter one recent Barbell Side Lunge result and one recent Seated Dumbbell Overhead Press result
First lift: weight used and 1–12 strict reps. Second lift: weight per dumbbell and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Seated Dumbbell Overhead Press — View the individual Seated Dumbbell Overhead Press standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Hang Clean and Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.